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Read This and You’ll Never Struggle To Lose Weight Again

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June 25, 2020
975 upvotes

Disclaimer:

I’m not some shredded 6% bodyfat bodybuilder/fitness coach/greek god who can bench press all of New Zealand and knows all the secrets to shedding weight and staying lean.

I’m basically an average guy who’s sick of suffering every time I want to shed some weight. I spent the last 3 months trying to figure out how I can be in a deficit WITHOUT BEING HUNGRY.

I finally figured out how and have been studying/practicing what's in this post for the past 4 weeks, steadily losing about a half kilogram a week AND NOT FEELING HUNGRY WHILE ALSO NOT COUNTING CALORIES. So, I know it works.


Table of Contents:

  1. Introduction
  2. What You're Doing Wrong
  3. A Vivid Example
  4. What Makes You Full
  5. High Water Foods
  6. High Fiber Foods
  7. High Bulk / Volume Foods
  8. The Golden Rule of Feeling Full Despite A Deficit
  9. Holy Trinity of Low-Calorie Foods That Will Make You Feel Full
  10. Drink. More. Water.
  11. Conclusion

Further Reading:


Introduction:

Here’s the problem:

You want to lose some weight. Let’s say you want to lose 10 kilograms / 20 pounds. So, you pay a visit to the almighty Google and see the sage wisdom of millions of keyboard warriors and roided influencers before you proclaiming the gospel of “Calories In vs Calories Out”.

Then, at the slightest challenge, one of three things happens:

  1. You activate their hidden Neil deGrasse Tyson trap card and watch your patience disappear under “According to the First Law of Thermodynamics…”
  2. They try to recruit you into their Cult of Keto with the promise of abs while eating all the bacon and steak you want
  3. You are accused of being defective human being who can’t figure this out despite the tidal wave of nebulous, contradictory and outright predatory false advice being thrown all over the internet

And here’s the thing nobody wants to talk to you about: Despite your best attempts to be in a caloric deficit, you eventually start feeling hungry ALL. THE DAMN. TIME.

And when you are hungry long enough, everybody’s willpower breaks.

Yet hardly anybody is talking about what to do about THAT problem. The only person I've seen plainly mention this is Greg Doucette on YouTube, but everyone's favourite doctor (after Johnny Sins of course) would rather sell you a $100 cookbook with recipes that promise to fix it rather than give you this information to do it yourself.


What You're Doing Wrong:

You made one of the classic blunders: you were so busy weighing your food and counting calories… that you forgot to weigh your food and count calories.

Let me explain.

Our bodyweight is a factor of how many calories we eat. There is no dispute about this from anyone who knows anything about nutrition. Fine.

But what about our hunger?

Yeah, I had no fucking clue either. And anybody who does will throw around words like leptin or ghrelin but fail to realize it doesn't answer the question in any way that matters.

Here's the truth: Our hunger is a factor of how much food is in our stomach.

Note I didn’t say calories. I said FOOD.

REGARDLESS OF CALORIES, we eat 1.5 to 2.5 kilograms / 3 to 5 pounds of food per day.

That is very important that you should read it again.

REGARDLESS OF CALORIES, we eat 1.5 to 2.5 kilograms / 3 to 5 pounds of food per day.

And again.

REGARDLESS OF CALORIES, we eat 1.5 to 2.5 kilograms / 3 to 5 pounds of food per day.

And again.


REGARDLESS OF CALORIES, we eat 1.5 to 2.5 kilograms / 3 to 5 pounds of food per day.


On the upper end of that, you get nauseous and want to throw up. On the lower end of that, you get hungry and want to binge eat. This is when those big words of leptin and ghrelin kick in to make you want to eat a cow. Somewhere in the middle – past a minimum calorie threshold – you are perfectly satisfied regardless of how many calories that is.

Disagree?


A Vivid Example:

Let’s say you are following a meal plan and have one meal left in the day. This meal has to be 300 calories to maintain your deficit. To have 300 calories, your options are:

  • You can have 5 chicken nuggets or nearly 1.5kg / 3lb of lettuce salad
  • You can have half a chocolate bar or 2 bowls of oatmeal
  • You can have one serving of fries vs 2 and a half cups of cooked rice

Which one do you think will make you feel more full? Which one do you think will make it easier to maintain a deficit on?

Forget all you've heard about smaller portion sizes, using smaller plates, avoiding carbs, intermittent fasting, sacrificing virgins at the alter of Cthulu, whatever. Forget all of it.

Don’t think about calories. Think about calorie density, as in how many calories there are per kilo / pound of food.

No, screw that. Let’s take all terminology out of it. Think about this: What kinds of foods will make me feel full?


What Kinds of Foods Will Make You Feel Full?

Foods that will make you feel full (with less calories) tend to have 3 qualities:

  • High Water Content
  • High Fibre Content
  • High Bulk/Volume

Foods that will make you fat well before you feel full tend to have some combination of 4 qualities:

  • High Fat Content
  • High Sugar Content (and I'd argue High Salt / Sodium Content as well)
  • Refined / Processed Carbs
  • Low Bulk/Volume

To clarify, refined / processed carbs is basically any carb with a nutrition label and/or doesn't look like anything that would grow in the ground and/or would outlive a cancer patient.

If you’re reading this, I’m pretty sure you already have a grasp of what things are in the latter category. What you probably don't know are things that are in the former category.


High Water Foods:

Water as a percentage of weight, from highest to lowest:

  1. Cucumber (96%)
  2. Lettuce (96%)
  3. Tomatoes (95%)
  4. Celery (95%)
  5. Radishes (95%)
  6. Zucchini (94%)
  7. Spinach (93%)
  8. Eggplant (92%)
  9. Mushrooms (92%)
  10. Bell Peppers (92%)
  11. Cauliflower (92%)
  12. Cabbage (92%)
  13. Watermelon (91%)
  14. Strawberries (91%)
  15. Broccoli (90%)
  16. Cantaloupe (90%)
  17. Peaches (89%)
  18. Brussel Sprouts (88%)
  19. Plain Yogurt (88%)
  20. Grapefruit (88%)
  21. Oranges (86%)
  22. Apples (85%)
  23. Raspberries (85%)
  24. Blueberries (84%)
  25. Kiwi (83%)
  26. Mangos (81%)
  27. Grapes (80%)

Sources:

https://www.bupa.co.uk/newsroom/ourviews/ten-water-rich-foods-hydration

https://www.healthline.com/nutrition/19-hydrating-foods

https://www.swansonvitamins.com/blog/jenessa/most-hydrating-foods


High Fiber Foods:

Fiber as a percentage of weight, from highest to lowest:

  1. Chia Seeds (34.4%)
  2. Pumpkin Seeds (18.4%)
  3. Popcorn (14.5%)
  4. Almonds (12.5%)
  5. Dark Chocolate (10.9%)
  6. Oats (10.6%)
  7. Black Beans (8.7%)
  8. Artichoke (8.6%)
  9. Split Peas (8.3%)
  10. Lentils (7.9%)
  11. Chickpeas (7.6%)
  12. Avocado (6.7%)
  13. Raspberries (6.5%)
  14. Kidney Beans (6.4%)
  15. Blackberries (5.3%)
  16. Lima Beans (5.3%)
  17. Edamame (5.2%)
  18. Kale (3.6%)
  19. Pears (3.1%)
  20. Bananas (2.6%)
  21. Quinoa (2.8%)
  22. Carrots (2.8%)
  23. Beets (2.8%)
  24. Broccoli (2.6%)
  25. Brussels Sprouts (2.6%)
  26. Apples (2.4%)
  27. Blueberries (2.4%)
  28. Spinach (2.2%)
  29. Strawberries (2%)
  30. Tomatoes (1.2%)

Note that most vegetables, whole grains, nuts and seeds are high in fiber.

Sources:

https://www.healthline.com/nutrition/22-high-fiber-foods


High Bulk / Volume Foods:

You’ll notice that most of the foods in the above two lists are vegetables and fruits. In general, vegetables average out to about 250 calories per kilo / 100 calories per pound. Fruits average out to 500 calories per kilo / 250 calories per pound.

So, you could fill HALF your stomach with only veggies for 200-ish calories and only fruit for 500-ish calories. More on this later.

But not all of the foods listed above are fruits and vegetables.

One exception are legumes and a whole grain (oats). These are considered “dry goods” and have to be prepared by soaking and/or boiling in water before eating. What does that do? It adds water to it. More water equals more food weight and a lower calorie density.

In other words, they fill you up because you boiled/soaked them in water.

By extension, other foods such as rice and pasta (ideally brown/whole) which are prepared by boiling are also fine. Not great, but fine. Certainly much better than fries and white bread.

Another exception on the lists are nuts and seeds. This is where we need to be careful. Nuts and seeds are not very big and are (edible while) very dry. As you can probably guess from their lack of volume and water, they aren’t light on calories.

When it comes to nuts and seeds, 50% to 85% of its weight is in fats. So, be mindful.

Topping your food with a small handful of nuts and seeds? Fine.

Snacking on a whole bag of 'em? You can inhale 1,000 calories without even realizing it.


The Golden Rule of Feeling Full On A Calorie Deficit:

Here’s an average of calories per unit of weight for various food groups.

 

Food Group Calories/Kilogram Calories/Pound
Vegetables 250 100
Fruits 500 250
Unrefined Carbs 1,000 500
Legumes 1,200 600
Fatty Protein 2,000 1,000
Refined Carbs 2,800 1,400
Junk Food 4,600 2,300
Nuts/Seeds 5,600 2,800
Oil/Fat 8,000 4,000

 

This isn’t to tell you what to eat and what not to eat. Although it certainly won't hurt to move more of your food intake up the ladder, I'm more interested in giving you a dead simple principle.

This is to tell you the golden rule of feeling full on whatever it is you are eating.

Here it is:

Before any meal, have a serving of vegetables and fruits (as close as possible to how they grew from the ground).

That’s it.

That's all.

Remember what you last tried eating to lose weight? The one where you did all the math about calories and macros? The one you actually followed for 2-4 weeks before you went rabid and binged on everything?

Do it again. Except this time, have a big bowl of vegetables and fruits (more often veggies than fruit) before each meal.

Sure, you’ll reduce your deficit and maybe you’ll have to make up for it through some more cardio. But here’s the thing: you won’t be hungry.


Holy Trinity of Low-Calorie Foods That Will Make You Feel Full:

If you’re ever at a loss of what to eat before a meal, remember one of these 3 things:

  • Oatmeal
  • Vegetable Soup
  • Salad

I’ll give you very basic recipes for them. Each recipe will have 4 things:

  • Bulk options to help you feel fuller,
  • Flavouring options to help you actually like it,
  • Calorie options if you want to make these a full meal rather than a pre-meal, and
  • Protein options to help support your protein requirements.

Oatmeal

Oatmeal is cheap, quick and can be made with literally anything that can heat water. It is here because it scores absurdly high in convenience, availability and affordability that there are no valid excuses to NOT eat this on a weight loss journey.

Ingredients: Oats.

Instructions:

  1. Measure your oatmeal.
  2. Put twice the amount of water in a pot. Bring to a boil.
  3. Reduce heat to low. Add oatmeal.
  4. Stir frequently, until it thickens and absorbs all the water.

Bulk options: Cucumber, zucchini, banana, (frozen) berries, raisins. Brown / whole wheat bread as a side.

Flavouring options: (brown) sugar, vanilla, honey, cinnamon, milk.

Calorie options: Nuts and seeds of your choice. Peanut butter is an easy one.

Protein options: Add protein powder.

Vegetable Soup

Know why it’s so filling? Because it is basically flavored, nutritionally enriched water with chewy bits in it.

This earns second place in the Holy Trinity list. It takes a bit more time, needs a kitchen to make, a fridge to store, and can be pricey depending on the time of year / your geographical location. But the fact you can make two, three, five different soups in a weekend and have them for two months evens it out.

Ingredients: Onions. Carrots. Chicken/vegetable stock, if you have it. Powdered soup packets and water, if you don’t. Any vegetable you want.

Instructions:

  1. On a large pot, add a tablespoon of oil on medium high heat.
  2. Sautée the onions and carrots with a tablespoon or two of oil, adding a big three-finger pinch of salt and pepper.
  3. Once the onions are translucent, add your liquid.
  4. Dump all your vegetables in the pot. Make sure the liquid covers your vegetables.
  5. Once it starts simmering, turn the heat low and simmer for 10-15 minutes.

Bulk options: Eggplant, lettuce, cauliflower, broccoli, cabbage and any (soaked/cooked) legumes in the soup. Brown/whole wheat bread as a side dish.

Flavoring options: Garlic and/or leeks (when sautéing onions & carrots), curry powder, chili powder, rosemary, lemon/vinegar, powdered soup packets, etc. Soups are VERY forgiving in what you can flavor them with.

Calorie options: Pasta (can be boiled in the soup for flavour), sesame/chili oil, and fatty meats. Spreading butter on the bread you’ll eat with it.

Protein options: Shredded chicken/pork. Poaching an egg in the soup.

NB: Do not blend it. Eat it chunky. The sole act of chewing it instead of drinking it makes it more filling, despite the same exact calorie count.

Salad

First off, if the very idea of eating a salad is an attack on your manhood, get over your malnutritioned machismo.

Second, I’m honestly torn on whether this should have made the holy trinity above the honorable mention below. It’s filling, a fantastic source of nutrients, and has the effect of making you more conscious of your health choices which can spill over into other aspects of your life.

But it heavily relies on easy access to fresh ingredients and doesn’t store well. So, it can be pretty hit-and-miss for some. Anyway, here it is.

Ingredients:

  • Something green: lettuce, spinach, kale, cabbage
  • Something sweet: fruit, sweet potato, cherry tomatoes
  • Something crunchy: carrots, apples, cucumbers, broccoli, cauliflower
  • Something creamy: yogurt, cheese, avocado
  • Dressing: Get a jar. Add 3 parts oil (olive, avocado, sunflower, etc.) and 1 part acid (any vinegar, any juice from a citrus fruit). Shake vigorously

Bulk options: This is as bulky as it gets. Just have more salad.

Flavour options: In the dressing, you can add salt, pepper, chili, dried herbs, yogurt, mustard, etc. In the salad, you can switch up any of the ingredients.

Calorie options: Eat anything afterwards.

Protein options: Shredded/diced chicken. Scrambled eggs.

NB: Don’t go crazy with the dressing as that can easily be 80-100 calories per tablespoon and you can’t get full on dressing. But don’t be afraid of it either. Some nutrients are fat-soluble meaning our body cannot absorb it without the use of fats.

Honorable Mention: Fruit

This is what I was torn about against salads. I really love fruits because they are nature’s gift to anyone with a sweet tooth.

Some excellent low-calorie options are:

Fruit 100 Calories
Watermelon 350g
Strawberry 294g
Cantaloupe 268g
Peaches 245g
Blackberries 232g
Pineapple 224g
Plums 215g
Oranges 192g
Raspberries 190g
Apples 186g
Blueberries 174g
Pears 166g
Kiwis 164g
Cherries 140g
Grapes 140g
Bananas 114g

Source:

http://archive.is/IlXD5

Remember your 1.5 to 2.5 kilograms / 3 to 5 pounds of food per day? If you were to fill up on nothing but fruit (not recommended, just making a point), that would be 400 – 700 calories in watermelon, 700 – 1,300 calories in oranges and 1,300 – 2,200 calories in bananas.

Honorable Mention: HOME-MADE Popcorn

If you HAVE to snack, this is what to snack on.

An excellent low-calorie, very high-fibre option that is very difficult to eat too quickly (meaning your brain has time to register how much you're eating and telling you you're not hungry anymore). The only thing is it can come loaded with butter, excess salt, sugar, chocolate, etc.

Best to make this at home.

Instructions:

Bulk options: This is as bulky as it gets. A 1/2 cup of kernels gets you a large bowl.

Flavour options: Nutritional yeast, salt, cinammon, vinegar/lemon(?), other.

Calorie options: Eat anything afterwards.

Protein options: Eat anything afterwards.


Drink. More. Water.

Have a desk job? Put a big bottle of water on your table and sip all of it throughout the day.

Can't have a Holy Trinity pre-meal? Drink two glasses of water.

Can't have a Holy Trinity pre-meal and you're about to have a cheat meal? Drink THREE glasses of water.

If you're drinking something that isn't water, drink a glass of water after.

If you drink soda or alcohol, replace it with water. Then drink another glass of water after.

Feeling bored? Drink a glass of water.

Opened your fridge looking for something to eat? Drink a glass of water.

Most of the time, you are not hungry. You are bored and/or dehydrated. DRINK. MORE. WATER.

It is easily one of the smallest things you can do with the biggest impact on your health:

  • Boosts energy levels
  • Improves mood
  • Aids circulation
  • Aids muscle recovery
  • Prevents constipation
  • Lubricates and cushions your tissues, joints and spinal cord
  • Hydrates your skin
  • Prevents illness
  • Aids digestion (yes, even during and after a meal)
  • Sobers you up / prevents hangovers

Until about 1-2 hours before you go to sleep (unless you don't mind waking up at night to pee), drink lots of water.

–––

Conclusion:

I hope this information will be helpful. I'm open to hear all your thoughts on this.


Post Information
Title Read This and You’ll Never Struggle To Lose Weight Again
Author kenpachitz
Upvotes 975
Comments 202
Date 25 June 2020 02:06 PM UTC (1 month ago)
Subreddit TheRedPill
Link https://theredarchive.com/post/699901
Original Link https://old.reddit.com/r/TheRedPill/comments/hfmocj/read_this_and_youll_never_struggle_to_lose_weight/
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[–]FormerBradFutureChad150 points151 points  (7 children) | Copy

Bingo.

Also, there's a sub-reddit for this kind of stuff which is amazing.. it's called volume eating :)

[–]1kenpachitz[S] 56 points57 points  (3 children) | Copy

Of course there’s a subreddit for it.

Thanks.

[–]TheRedPillRipper9 points10 points  (1 child) | Copy

Great post! I used to bludgeon my way to weight loss by eating the same thing 6 days out of 7. Definitely incorporating some of these insights so thank you!

grow in the ground

Learn to grow your own veggies. It could be just a window box or full on market garden beds. Where you source your food is important because the fresher it is the better the nutritional content.

Some staples for me are lettuces, brassicas and peas in winter. Berries, zucchini’s, tomatoes and pumpkins in summer. Also have an orchard. One of my bro’s is a sheep farmer so I have freezers full of cheap lamb.

If you live in an urban jungle some great sources of produce are Food Co-OP’s/grocers that stock local produce. A good butcher/fishmonger is always beneficial. When younger I used to get my Porterhouse by the slab, bring it home and portion it out myself. Loved it.

Thinking about where your food comes from; and the distance from the paddock to the plate; matters. Especially if you own the paddock.

Godspeed and good luck!

[–]2Overkillengine2 points3 points  (0 children) | Copy

If you live in an urban jungle

Also, container planting food is a thing. And if you don't have easy access to natural light for the containers, grow lights work on more than just marijuana plants.

[–]1jojojijo3330 points1 point  (0 children) | Copy

This is an extremely valuable post

[–]shadowq85 points6 points  (0 children) | Copy

Nice going to check it out

[–]Nihilisticmdphdstdnt2 points3 points  (0 children) | Copy

Volume eating has been helping me a lot.

It's almost the exact opposite of what we would have done in pre-industrial times. Instead of eating nutrient dense food, just substitute the density for volume and you have a recipe for success.

I've been doing a 2000 calorie lunch one meal a day where I stuff myself and it feels great because I don't hit the breaks and have the feeling of wanting to eat more and feeds into my want to destroy what's in front of me and it makes meals easy.

[–]Endorsed Contributorredpillcad47 points48 points  (26 children) | Copy

I have a protocol that works 100% of the time when I need to drop back to superlean. It is free. You wont need to count calories. You wont have to do a thing. It works for everyone.

Stop eating for 48 hours straight hours per week. That's it. Sunday night to Tuesday night works for most to not miss a beat socially. You will get so much other shit done without needing to cook, clean, shop etc. I keep super busy to make time go faster so my career and hobbies thrive from this.

Other days, eat mostly clean. A cheat meal or 2 is ok but not a cheat day. A couple drinks is fine, not a six pack every night.

Keep lifting. Keep exercising. Rinse repeat til you are shredded

44hourfast

[–]1kenpachitz[S] 14 points15 points  (0 children) | Copy

Sunday night to Tuesday night works for most to not miss a beat socially.

THIS is a useful tidbit.

Thanks for sharing.

[–]Endorsed ContributorSKRedPill3 points4 points  (3 children) | Copy

Question. How to deal with the heavy insulin shock that comes the next day when you eat anything? It makes you feel drugged for a while.

[–]Endorsed Contributorredpillcad2 points3 points  (2 children) | Copy

This is a really good question. Fasting works because insulin is low after glycogen is depleted. Its impossible to burn fat when insulin is up. So after a couple days or so when I eat, it hits fairly hard. I dont break with anything special. Sandwich or Eggs or Salad with Protein, whatever. Its always a surprise how quickly I am full and how calm and sedate the first meal makes me. Many times I actually felt better before eating.

I never break til lunch time at the earliest

[–]santooz1 point2 points  (1 child) | Copy

Have you tried braking the fast with a cup of bonebroth? And then eating a meal an hour after

[–]Endorsed Contributorredpillcad0 points1 point  (0 children) | Copy

No but have broken with soup many times. Haven't personally experimented with different ways to end a fast but thats because 2 to 3 days is splashing around the kiddie pool. Its not as big a deal as the TV and Normies make it.

[–]Wyshx2 points3 points  (5 children) | Copy

Is coffee made with water allowed during this fast? I want to try it but I think it would be more bearable with coffee in the mornings

[–]Endorsed Contributorredpillcad16 points17 points  (0 children) | Copy

I drink coffee and even spalsh with cream. its my fast so not sure what you mean by allowed maybe lose the beaten down slave mentality that programmed you to not just try what works without asking permission

This is said with love my man.

[–]reddick11 point2 points  (1 child) | Copy

Black coffee has no calories does it not? Plus add some artificial sweetener or something, and a little dash of cream or milk isn't going to ruin you. Caffeine and other stimulants suppress appetite so it's probably good.

[–]trollreign1 point2 points  (1 child) | Copy

Proper fasting (i.e. water fasting) and also intermittent fasting don't allow for coffee, tea, diet coke etc because, even though there are no calories in them, they kickstart your digestion system anyway. But of course nothing stops you from trying it with coffee allowed.

[–]Jay_Button2 points3 points  (0 children) | Copy

Black coffee and unsweetened tea won't break your fast

[–]idonthavtitsbcimaguy1 point2 points  (2 children) | Copy

I have some questions. Is lifting during a fast much harder in terms of energy and motivation? Do you feel like ass when you lift or do cardio? Does hunger make it harder to concentrate on work?

I'm absolutely considering taking up that advice of beginning a fast Sunday night. Do you do it every single week?

[–]Pimpjuice24 points5 points  (0 children) | Copy

Yeah it’s way harder to lift even on a 16 hour fast

[–]Endorsed Contributorredpillcad2 points3 points  (0 children) | Copy

Its not really harder to excersize and you get used to it. I wouldnt try and compete in the Olympics but for a session it's fine.

30 something hours of no food is not even scratching surface of biological change

I dont do it weekly. Every year I do for a couple months straight to reset leanness. Then I use as needed

Like everything here at TRP, try it. Tinker and make the advice work for you

[–]alfred3110 points1 point  (1 child) | Copy

How did you do it, my longest fasting is just around 22 hours, but i fast everyday for 12-16 hours

[–]reddick11 point2 points  (2 children) | Copy

So basically cutting 5000 calories a week.

How does that affect your mood though? Can you still function normally for those 2 days without the feeling of hunger distracting you?

I am very irritable and quick to anger if I am hungry, so definitely not a pleasant person to be around. Although I haven't tried fasting for 2 days so maybe the hunger fades?

[–]Endorsed Contributorredpillcad2 points3 points  (0 children) | Copy

It's more than the calories. Losing fat involves many hormones. Insulin is the King here and casting drives insulin lower which reduces hunger and allows the body to use fat as fuel. Calories in Calories out doesn't work. It's the reason diets fail and most folks gain the weight back.

[–]dusara2171 point2 points  (0 children) | Copy

Usually when you're fasting the hunger does fade somewhat, but that's going to depend on the person. Personally, whenever I fast for longer than 5 hours, the hunger goes away entirely and then will come back for 10-20 minutes a time every couple hours. The more I think about food, the worse the hunger gets.

[–]Sumsar010 points1 point  (1 child) | Copy

It going to cost you quite some muscle mass to cut that way.

[–]assa_ssin0 points1 point  (4 children) | Copy

Is it possible to write a post about the subject?

I have done 24 hours fasting in the past but man 48 hours? That's crazy.

Also I am afraid that your body eats muscle first when fasting and would be a drawback from strength.

Rinse repeat til you are shredded

Man you mean every week until shredded? That's crazy too.

Thanks for sharing.

[–]Endorsed Contributorredpillcad0 points1 point  (3 children) | Copy

I can do a post, sure. Im cutting now so doing it 2x per week and when fasted I have plenty of time and energy to write

[–]assa_ssin0 points1 point  (2 children) | Copy

Bro I asked a neurologist doctor friend of mine about his opinion on fasting and told me that is against it because our body has everyday needs to function well.

My gut feeling is that fasting is healthy and I will go for it, but 48 hours man that's crazy.

It is the easier and faster method to control my weight that I can think of.

[–]Endorsed Contributorredpillcad1 point2 points  (0 children) | Copy

Ill do a post on my protocol later this week

[–]Endorsed ContributorSKRedPill38 points39 points  (3 children) | Copy

Very useful list OP - it's an excellent post. I should add that whey protein and plant protein powders are also very filling especially when taken just before a meal.

Hunger cravings feel the same regardless of what your body is actually asking so it is tempting to load up on carbs and fatty foods. But not all hunger cravings are the same.

I'd say to fill up your stomach in a particular order when on a cutting diet

First. Water. Drink Plenty of it that you pee clearly multiple times a day. When I work out, I lose a lot of water and salts so I always put some salts and a bit of sugar in the water at that time. That avoids hunger cravings and dizzy spells. I wouldn't recommend eating refined sugar at any other time if you are cutting.

To know how much water you need, warm up the body with light high rep exercise and a run or the bike. You'll feel thirsty almost immediately, so have the water bottle ready. Keep drinking until you no longer feel stiff / cramped, the reps come easy and you are almost ready to pee and are sweating freely. Go pee once before the really heavy lifting. THAT's how much water your body needs. Anything less is chronically dehydrated. The first time I sensed this, I ended up drinking a quart and a half (1.5L approx for those using metric) before I felt good to go all day. I didn't need to drink so much from the next day on. Dehydration unnecessarily prolongs your warmups, affects blood flow, hurts musle contraction and your lift numbers and hurts your brain and concentration.

Fruit juice (natural) and coconut juice also are rich in electrolytes, so they're more useful than plain water. A lot of hunger craving is really thirst disguised.

Second - salad or anything with salt and fiber in it. Fruits and bananas are my go to - makes the toilet work really easy later on too. Apples are great for avoiding low sugar but have almost no calories. Bananas are rich in potassium and don't require much effort to digest. Watermelons are almost completely water.

It's important to eat fruits and salads fresh. Frozen stuff is nowhere near as good.

Third - protein. Whey, meat, milk eggs, plant powder, or caesin depending on what time of the day it is. Very filling. Whey spikes insulin on an empty stomach so careful with that. It spikes even more than glucose so you can feel dizzy taking it on an empty stomach. I'd suggest something more slower burning during resting periods and use whey for your workout time.

Third - micros. Usually a vitamin supplement takes care of it.

Fourth - Fats. A small amount of nuts. Seeds are also rich in protein. Careful on this as nuts and seeds are usually very high in fat. Just a small 3.5 ounce packet of roasted peanuts had 482 kcal in it when I checked the back - enough to wipe your entire day's deficit clean in a matter of minutes. So take them raw, soaked, boiled or salted. Apart from that your daily milk or yoghurt intake by itself has enough fat for a cut. Fats digest slow, they keep you feeling up and good and keep hunger cravings and sleepiness (and that horrible empty feeling of hitting a wall) away -- for a surprisingly long time in fact. Sometimes the entire day.

Fifth - At this point you probably don't need much of carbs and starchy stuff anymore. I add a bit of yoghurt as a digestive aid at the end. Speaking of which, diluted yoghurt (add enough water to make it thinner than milk) mixed with salts and chia seeds can make an excellent rehydration combo on a hot sweaty day.

It's very easy to lose your calorific deficit and even go excess -- no matter how any burpees and jump ropes and sprints you do, you can't outrun a bad diet. A few pieces of milk chocolate or a glass of Coke can ruin 10 minutes of HIIT torture just like that. There's a Jeff Cavaliere video where he shows just how easy it is.

Anytime you feel a hunger craving, a few nuts and protein with a banana and a glass of the salty yoghurt shake keeps the pangs away as fat and fiber takes a while to digest. You don't feel like you are about to hit a wall.

If you are not dehydrated or feeling drained but just feeling your stomach growling due to the extra appetite after working out, just drink more water.

For cutting to work well, you have to boost protein intake quite a bit. I was surprised at just how much Mike Matthew's calculator wanted me to consume protein, but really there is no other way to cut and preserve muscle and not overstrain your immune system after heavy workouts or avoid the feeling of weaknesses or dizziness that comes with sugar levels crashing.

So to sum up -- water - salts - fiber - protein - fats - carbs. It makes it easier to control the macros.

For cutting keep the stomach feeling like it's always 3 quarter full and it's running lighter than it could. A full stomach after a carb rich meal is usually a calorific surplus.

You now see what everyone does wrong and why they get fat. They actually eat in the exact reverse order. More dangerously, fat (and not the healthy type) can sometimes go up the order beating even carbs, which is what happens in a lot of junk foods.

For a bulk diet, I would either vary the quantities of the macros, otherwise I'd go carbs - protein - fats and finish off with fiber or use the fiber as a filler. Of course you can't compromise on water intake.

[–]Drekalo10 points11 points  (2 children) | Copy

I actually prefer to have most of my real calories from fats because they're so slow burn. I don't get energy lulls and I don't get hungry. Fats and fatty meats with lots of leafy greens and water.

[–]Endorsed ContributorSKRedPill2 points3 points  (0 children) | Copy

I have put all nighters and fasted the whole day on just nuts and milk. I take butter rarely as my stomach's sensitive to it. That slow burn of fats means you never feel like you're running on empty or hitting a wall.

When I started cutting I failed several times because the hunger cravings got too bad and I caught colds often. Protein fixed the colds and sore muscles, but it was the fats that surprised me. Makes it easier to regulate the carbs.

[–]steven5656561 point2 points  (0 children) | Copy

Carbs with fiber do that as well. Some white bread takes like 15 min to digest. It will spike you blood sugar and you are hungry right away. Beans take about 3 hours to digest and leave you full forever. Nuts take like 3 hours too.

[–]vaqq111 points12 points  (2 children) | Copy

Anabolic french toast all you need baby

[–]1kenpachitz[S] 11 points12 points  (0 children) | Copy

How much anabolic french toast? MORE THAN THE LAST TIME!!!

[–]huey7643 points4 points  (0 children) | Copy

I had anabolic french toast for dinner last night, only about 400 calories

[–]4oic5u2o52 points53 points  (64 children) | Copy

Do some Fasting. It is the easiest way to lose fat. I do 48 hour fasts.

[–]huey7645 points6 points  (11 children) | Copy

Im tempted to fast, but some claim its not ideal for hypertrophy, so i dont

[–]4oic5u2o17 points18 points  (8 children) | Copy

Just try it. Experiment on yourself and see. Studies claim everything about everything. The benefits outweigh the positive. You won't know until you try.

[–]_ernesto50 points1 point  (6 children) | Copy

I tried fasting and I plateud for about a month, what did I do wrong?

[–]4oic5u2o2 points3 points  (3 children) | Copy

You can break a plateau by fasting longer or mixing it up a bit. Try looking up the different fasting methods. There's OMAD, 48s, 72s, theres the mainstream 16-8 which is not enough I think, there's the extreme dryfast (I did 40 hours once, with exercise, not recommended, but cool to know I can go a while without water).

I also recommended just staying away from fasting for a while. It can be great as a lifestyle but I do believe burnout exists. Nowadays I do 5 days normal eating and 2 days fast, or 6 and 1. I limit fasting to 2 days a week. Works for me. If I fast more then I have to tone down my physical activity. I don't want to do that.

Good luck, I can answer more questions if you have.

[–]Unitobject1 point2 points  (2 children) | Copy

I am currently trying 16-8.

Why do you think it's not enough?

[–]4oic5u2o2 points3 points  (1 child) | Copy

The whole thing with fasting is that the longer your fasting window the better it is. The longer the fasting window, the longer you'll be living off your fat stores in the body. It's basically forcing your body to switch from burning sugar to burning a higher percentage of fat. The key is to learn how much to push your body and to moderate stress.

16-8 is great to start to get used to the feeling of fasting. When I started I would skip breakfast and it was tough. I got used to that. Then I hit a plateau, so then I went with 18-6, and then OMAD.

Keep pushing your fasting window. Try 18-6 then 20-4 then OMAD. As I started to fast longer I felt so good knowing that I was in control of what i put in my body. It feels fucking great knowing you can go all day without eating and still feel amazing (it does get tougher again when you are lean, then I would recommend just to eat healthy whenever you are hungry).

Try a longer fast for a week or 2 and then tell me how it goes.

[–]Unitobject0 points1 point  (0 children) | Copy

Thanks for the info!

Currently, my body is used to 16/8, and I like it. I am curious to find out how 18/6 feels, so I'll definitely try it out

[–][deleted]  (1 child) | Copy

[deleted]

[–]_ernesto50 points1 point  (0 children) | Copy

I meant I plateaud my weight, not strength. I think what happened is that I gained muscle so my weight stayed the same

[–]huey7640 points1 point  (0 children) | Copy

I will have to do that. Thanks.

[–]Sobinia3 points4 points  (1 child) | Copy

Back in caveman days, people were forced to fast for several days, eating only things like nuts, roots and berries. A 16-hour fast won't kill you.

[–]reddick11 point2 points  (0 children) | Copy

A lot of people fast for 12 or 16 hours. Eat dinner at 6pm and then skip breakfast and eat brunch at 11.

[–]mrmaika1024 points25 points  (11 children) | Copy

How the fuck you supposed to lift without any fuel

[–]lefty92920 points21 points  (2 children) | Copy

There’s a ton of world class athletes that lift during fasting. GSP in fact says he prefers to lift on an empty stomach now. You can fuel up later or after a big workout. Time your meals after your workouts and eat only then. You’ll cut the fat and won’t sacrifice muscle, and you’ll feel more alert and regulated mood wise.

Fasting really has changed my shit up for the better. Haven’t ever had a 2pm dip during the work week once I started. Those were the absolute worst to get through before

[–]mrmaika106 points7 points  (1 child) | Copy

I lift on a relatively empty stomach. I eat a nutrient dense breakfast, drink water, lift around 4pm, then have a big dinner. I know fasted workouts can be good, but I’ve found that I’m much weaker when I lift on empty. I much prefer fasted cardio to fasted lifting

[–]4oic5u2o2 points3 points  (0 children) | Copy

It depends on what type of fasting you do and when you are lifting. I personally don't mix fasting and lifting. When I am lifting, performance is the most important thing. I eat regularly on lifting days, and fast on rest days. I can lift on a fast day but the ability to lift for a full session is gone.

[–]NikGrd6 points7 points  (1 child) | Copy

Well you just fast the days you don't lift?

[–]cloudspike3 points4 points  (1 child) | Copy

There are two types of energy sources your body uses for fuel. The one most people use is called glucose. Glucose is made from sugars, carbohydrates, and sometimes protein. Glucose burning is very easy and efficient, but it has health consequences unfortunately. These health consequences vary between people, but the most effected demographics are the elderly (50+) and people with autoimmune disorders. It also is really bad for people who have what’s called insulin resistance. Insulin resistance is typically caused by genetics and diet. The long term effects of burning glucose is an extremely high risk of cancer, heart disease, diabetes, stroke, Alzheimer’s, etc.

There is a second form of energy the body can use. This type of energy is called ketones. Ketones are made from fat rather than from carbohydrates, sugars, and proteins. Ketones happen to burn cleaner than glucose. Being in a fat adores metabolism is called being in ketosis. When you are in ketosis, you lose all extra fat on your body. Most autoimmune diseases are cured. Hormones rebalance. You can’t get most types of cancer, impossible to get diabetes, impossible to have heart disease, etc.

The simple answer to your question is, you load up on fat. You can also take an exogenous keystone supplement that can give you a boost of ketones when you need them.

Remember my friend, the same way you came across TRP and eventually wondered why nobody knows about female evolutionary psychology and TRP, is the way I feel about diet and health. I’m willing to bet literally any topic you look into with enough time and energy you will realize you are being lied to. I’ll give you the list of the things I’ve looked into in death and found out we are being lied to. Human sexual nature (trp evo psych), human nature (governmen, will to power), diet, medicine, and history. All controlled and all lies. Good luck brother.

[–]StarchRunner1 point2 points  (0 children) | Copy

There are two types of energy sources your body uses for fuel. The one most people use is called glucose. Glucose is made from sugars, carbohydrates, and sometimes protein. Glucose burning is very easy and efficient, but it has health consequences unfortunately. These health consequences vary between people, but the most effected demographics are the elderly (50+) and people with autoimmune disorders. It also is really bad for people who have what’s called insulin resistance. Insulin resistance is typically caused by genetics and diet. The long term effects of burning glucose is an extremely high risk of cancer, heart disease, diabetes, stroke, Alzheimer’s, etc.

The completely unbacked bro-science here is amazing. The highest carbed population in the world had low incidence of all of this diseases of civilization.

Ketones happen to burn cleaner than glucose.

Okay, glucose burns like this:

C6H12O6 + 6 O2 --> 6 CO2 + 6 H2O

So you have glucose, take 6 oxygen (breathing) and it breaks down to 6 carbon dioxide (CO2, breathe out) and some 6 Water (H2), what is cleaner burning that that?

Ketone burning I guarantee is much messier.

[–]Endorsed Contributorvandaalen0 points1 point  (0 children) | Copy

have more faith in your body

[–]oilwellpauper-1 points0 points  (2 children) | Copy

if you are a fat fuck, your own midsection is fuel

an obese german man fasted for over a year with no real health problems

but muh starvation mode

[–]superkewldood4 points5 points  (1 child) | Copy

pretty sure he was monitored as part of a study and made sure to take appropriate vitamins. this can kill you easily from malnutrition.

[–]RedPillUY0 points1 point  (0 children) | Copy

Pretty sure a Scotsman fasted for a bit over a year and he was monitored regularly and had vitamin and mineral pills. Easy to find if Googled.

[–]majcisen[🍰] 5 points6 points  (11 children) | Copy

Butttttt you will get hungryyyy!

[–]Drekalo5 points6 points  (9 children) | Copy

Yeah, it's weird. We talk about all thos volume eating stuff but I eat mostly fats and fatty meats and I drink maybe 2l of water each day and I can honestly go an entire day and forget to eat.

Get up in the morning and have a coffee, have water throughout, get to dinner still focused on work and not even hungry. Maybe eat a big steak.

[–]1kenpachitz[S] 5 points6 points  (3 children) | Copy

Coffee suppresses hunger and is actually used to aid fasting.

2 litres of water weighs 2 kilograms and also suppresses food cravings. I’m guessing you’re not in a climate/environment you’d sweat it out.

And your caloric requirements are probably being met by all the fats and protein as well as adding more volume to top off the water.

Just saying that it doesn’t sound like you’re too far off from the 1.5-2.5kg of food per day.

[–]cloudspike0 points1 point  (2 children) | Copy

Lol no it’s not the coffee, it’s the fats he’s eating. You know nothing about diet and health. You are blue pilled when it comes to diet. I’m telling you this as a red pilled guy, you are blue pilled as fuck.

[–]Modredpillschool5 points6 points  (0 children) | Copy

OP might be right enough by accident, but by no means has he identified why filling up on fiber and lowering your intake of proteins and sugars helps you lose weight.

If you lower sugar, up your fiber, you will definitely lose weight.

/u/kenpachitz I recommend you look into how insulin affects your hunger and the way your body uses and stores fat, what foods affect insulin, and why high fiber foods are so good for losing weight.

You're onto something with satiety. But it's not specifically the weight, it's the proportions of foods that satiate.

You don't have to be a keto cultist to see why your diet and keto have similar results.

[–]hardcoreanarchist0 points1 point  (4 children) | Copy

hormones. hormones play a vital role in hunger.

[–]Drekalo0 points1 point  (3 children) | Copy

Are you saying I might have too much or too little?

[–]hardcoreanarchist1 point2 points  (2 children) | Copy

nah, when you fast your hormone levels that cause hunger drop back to normal (although your body needs to adjust. at first the hormones that increase appetite will spike if you're used to not fasting. over time your body gets used to it and the hunger hormones become regulated, and then you aren't hungry). if you're fasting and not hunger, your hormone levels have adapted.

i'll throw up a website that i haven't vetted but appears to have studies connected to it (not going to scour the internet for evidence of what i said since i'm working and only sporadically checking reddit).

https://thefastingmethod.com/fasting-ghrelin-fasting-29/

if you can regulate your hormone levels it won't even be about "what food is in your stomach"

[–]Drekalo1 point2 points  (1 child) | Copy

Yeah I guess I'm basically there. Folks always ask me why I'm never hungry. I love food, I just don't need to eat it. Until I do.

[–][deleted] 2 points3 points  (0 children) | Copy

Water, and after a whilz it feels amazing

[–]alfred3116 points7 points  (22 children) | Copy

Yup fasting is the best, only fat fuck watching tv and play video games all day are afraid of getting hungry, i just love the headache and the tension all over your body when you are nearing your 16 hrs fast,its so rewarding when you see the results

[–]cloudspike9 points10 points  (21 children) | Copy

Lol you’re doing it wrong if you get headache and tension at hour 16. I fast for 16 hours every day and all I feel is slightly hungry around lunch time when I’m about to break my fast.

This op also doesn’t really understand diet and weight loss at all. It’s possible this volume eating works, but almost by accident. The real way to lose weight is to not have your body make new fat stores and to burn existing ones.

When does your body make fat? When your insulin is high. What makes your insulin high? Sugar and carbs. If you avoid excessive sugar and carbs you will naturally lose weight because your body isn’t putting any new fat on.

Depending on your metabolism and age, intermittent fasting (just eating lunch and dinner with no snacking. Time between dinner and lunch is 16 hours) is recommended. When you fast it gives your body time to drop insulin all the way to base levels.

The real answer to weight loss is a ketogenic diet. It also happens to prevent some types of cancer, heart disease, stroke, Alzheimers, chrons and other auto immune disorders.

None of you know this because true knowledge is very niche and only a few have it from each sector of life. You guys have it with evolutionary female psychology and probably lifting. I have it with evolutionary will to power, real history, and health.

Look into it you wont be disappointed.

Also take D3, magnesium, and k2 while you’re at it.

[–]1kenpachitz[S] 5 points6 points  (13 children) | Copy

The real answer to weight loss is a ketogenic diet.

Then, at the slightest challenge, one of three things happens:

They try to recruit you into their Cult of Keto with the promise of abs while eating all the bacon and steak you want

It's seriously too easy.

The real way to lose weight is to not have your body make new fat stores and to burn existing ones.

When does your body make fat? When your insulin is high. What makes your insulin high? Sugar and carbs. If you avoid excessive sugar and carbs you will naturally lose weight because your body isn’t putting any new fat on.

Are you telling me I could eat, say, 5,000 calories a day, but so long as they're not sugars and carbs, I won't gain fat?

[–]cloudspike1 point2 points  (0 children) | Copy

I'm saying you wouldn't want to eat 5,000 calories a day, fat is more satiating and your body tells you when you are hungry or not. I also haven't tried, but my gut is telling me you would shit out the excess fat before digestion occurs if your body didn't want it.

I was eating 3,500 calories per day and losing weight until my body weight stabilized to its natural level and then it just stayed there. I also only weigh 130 lb. Some people on a ketogenic diet eat upwards of 5,000 calories per day and don't gain weight.

Also, the carnivore diet cures most body created disease, what does your wack ass diet do?

[–]RavelsBolero-1 points0 points  (11 children) | Copy

Are you telling me I could eat, say, 5,000 calories a day, but so long as they're not sugars and carbs, I won't gain fat?

basically yeah, look into jason fung's books and videos. In the 1950s an average 5'10 male ate 3300 calories a day and wasn't fat. Calories are a meme

[–]1kenpachitz[S] 5 points6 points  (10 children) | Copy

Jason Fung

Isn’t he the guy who promotes fasting as a means of reversing diabetes?

How does he have anything to do with having an excessive amount of calories and not getting fat because of keto?

In the 1950s an average 5’10 male ate 3300 calories a day and wasn’t fat.

In the 1950s, an average male had a factory or otherwise manual labour job that kept him active and on his feet all day and walked plenty.

Today, an average male sits for 8 hours a day and hardly walks anywhere.

Which one do you think is getting fat on the same 3,300 calories?

[–]RavelsBolero0 points1 point  (9 children) | Copy

Isn’t he the guy who promotes fasting as a means of reversing diabetes?

He runs the Institute for Dietary Management and indeed fasting is a key treatment in his program.

Which one do you think is getting fat on the same 3,300 calories?

Depends what the calories are made out of. Back before the "fat is bad" meme, we ate more fat. Before the "eat more whole grains" meme, we ate less carbs.

Obesity began to spike when fat was reduced and carbs were increased. Snacking (eating constantly throughout the day, keeping your insulin levels elevated) is also really bad.

[–]mrmaika100 points1 point  (8 children) | Copy

Sugar. You are forgetting all about sugar.

Eat more calories than you burn and you gain weight. Burn more calories than you eat and you lose weight. It’s not nearly as complex as you’re making it seem. As long as you hit ~200g of protein (depending on body weight), eat at a caloric deficit, and lift, you’re going to lose fat and retain muscle.

[–]RavelsBolero2 points3 points  (7 children) | Copy

Sugar. You are forgetting all about sugar.

Sugar is included in "carbs".

Eat more calories than you burn and you gain weight. Burn more calories than you eat and you lose weight. It’s not nearly as complex as you’re making it seem.

It's not complex, but it is different to that. Calories are a meme and it's no joke, calorie deficits do not work in the long term because your metabolism slows down and then the weight goes back on, and all the evidence on caloric restriction supports this.

I now maintain my weight by trying generally to eat a large amount of calories everyday (I don't count anymore) which are from mostly protein, mostly fat, and as little carbs as I can manage.

[–]mrmaika100 points1 point  (6 children) | Copy

Sugar is a carb, yes, but grouping whole wheat bread and refined sugar together is disingenuous at best.

I think we generally agree that protein and fats should be the priority of a diet, but caloric deficits absolutely work and there is more than enough evidence for that.

[–]RavelsBolero1 point2 points  (3 children) | Copy

Someone has read jason fung also!

[–]cloudspike1 point2 points  (2 children) | Copy

never came across his work, but I'm sure its the same information because there is only 1 truth.

[–]RavelsBolero2 points3 points  (1 child) | Copy

Check out his book The Obesity Code. He's a famous doctor who surveys the landscape of research into why insulin makes us fat, why cortisol makes us fat, and why carbs, eating too often, eating protein too often (also raises insulin) is what makes us fat.

He talks about the failure of calorie-deficit dieting, and the failure of exercise (even fat people who have run marathons and lost no weight) regimes, and it's all backed up by research, on some topics going back to the 1800s!

He talks about the Minnesota starvation experiment which was also really interesting. He has youtube vids too and I think you'll like him.

[–]cloudspike1 point2 points  (0 children) | Copy

The truth is out there, glad you found it!

[–]Endorsed Contributorredpillcad1 point2 points  (0 children) | Copy

I remember the first cut with fasting. Droped to 8% bf and took off 25 pounds of fat and lost very little muscle.

jealous fatties told me I did it wrong

[–]steven5656560 points1 point  (1 child) | Copy

Bro science, the key to weightless is CICO plain and simple. Bulk eating low calorie food generally result in eating less calories so it works. Same for fasting and hyper restrictive diets like keto.

[–]cloudspike-2 points-1 points  (0 children) | Copy

wrong. But what you're saying will work for some people if done correctly. What I'm saying works for all people, always....and cures disease.

[–]RavelsBolero2 points3 points  (0 children) | Copy

Listen to this. Calories are a meme. Fasting is healthy for you in many ways and lowers your insulin level too which is the real issue.

[–]banned_by_cucks0 points1 point  (3 children) | Copy

Fasting does not work for everyone. There are studies showing that people have ate into maintenance or surplus when doing fasting.

[–]cloudspike0 points1 point  (2 children) | Copy

That’s calorie restriction not fasting

[–]banned_by_cucks1 point2 points  (1 child) | Copy

How you lose fat is by caloric restriction regardless of what diet you do.

[–]Extremely_Photogenic13 points14 points  (4 children) | Copy

There is so much more to satiety than the amount of food in your stomach. The worst part about eating just to get bloated is that as soon as your stomach drains it you're hungry again. Eat a big meal of steak and eggs? That shit will keep you full for awhile. Try to consistently eat 5 lbs of steak a day. Good luck

[–]1kenpachitz[S] 2 points3 points  (1 child) | Copy

There is so much more to satiety than the amount of food in your stomach

I agree.

Looking at the first Google result on it: https://cathe.com/5-factors-affect-satiety/

Micronutrient content? You’ll be eating more fruits and veggies in a week than most people eat in a whole month.

Macronutrients? I mention doing this in addition to macros are in whatever diet you follow. Plus there are protein options in each suggested meal and calorie options which are basically fats.

Food texture? Oatmeal is thick and creamy. Salads have crispness and crunch. Soups are hearty. Everything else you eat can cater to other textures.

Flavour? There are flavouring options for each AND you can still eat practically anything else you want.

[–]1RevolutionaryPea7-1 points0 points  (1 child) | Copy

Yeah if you're happy with all the long term negative effects of meat consumption.

Keep the meat to a minimum if you want to stay healthy.

[–]huey7645 points6 points  (1 child) | Copy

Damn Im seeing Coach Greg being mentioned more and more every day. The Doctor is getting big.

[–]1kenpachitz[S] 6 points7 points  (0 children) | Copy

Been following him for a while. He’s very memeable and gives zero fucks about speaking his mind.

He’s destined to get big on YouTube.

[–]TheGoblinTurkey15 points16 points  (6 children) | Copy

Yep you got it, volume eating hermano.

A tip I discovered, when cooking porridge (oatmeal as you Americans call it) - double the amount of milk and cook it on a very low heat for twice the amount of time. The oats will absorb all the milk and double in size, and taste a lot more creamy. Dreamy.

For example 25g oats, 250ml milk, dash of honey. Job done.

[–]1kenpachitz[S] 7 points8 points  (1 child) | Copy

Wait, I’m non-American (if the inclusion of metric didn’t give it away).

I thought porridge is a generic term for certain things boiled in water until it’s a “thick soup.” As in, rice porridge or any porridge made from grain flour or powdered tubers like sweet potato.

[–]TheGoblinTurkey0 points1 point  (0 children) | Copy

Oh interesting, I've only ever heard of porridge in the context of oats so you could be right. Imma do some research.

[–]thetarget36 points7 points  (1 child) | Copy

Another trick for the lazy: Simply put oats, water and salt in a bowl, and blast it in the microwave for 60-90 seconds. Not quite as tasty, but very fast and you don't have to clean a pot afterwards.

[–]chancefruit0 points1 point  (0 children) | Copy

Sprinkle in some chia seeds and that's how I used to make it on my laziest days, haha!

[–]Sweetune0 points1 point  (1 child) | Copy

Doesn’t milk make you gain weight though?

[–]downvotesanimals2 points3 points  (0 children) | Copy

While I agree with most of this, one thing I found MASSIVELY helped me to lose weight was what I call the "Initial Stomach Shrink". AKA, minimizing the amount of food in your stomach by, well, eating minimally for 3-4 days. By the 5th day your stomach is literally willing to accept less food and maintain a similar level of hunger as before, whether that be bananas or chicken wings.

But hey, that's just what worked for me.

[–]noNooodleArms12 points13 points  (8 children) | Copy

You lost me with fats.

At 5'9" I married early at 135#'s and hit 200#'s by the end of my 20's. I moderated a bit, getting to 180#'s for most of my 30's. In my early 40's, through calorie counting and looooong walks with a pretty girl, I dropped to 165#'s, which is where I have remained for over 4 years (including 2 years under the barbell, so some reshaping has happened).

Lots of protein, lots of fat, too much alcohol, but very little processed foods, sugar, and restaurant food. I go full fat on everything, because fats are satiating.

[–]1kenpachitz[S] 14 points15 points  (0 children) | Copy

Congratulations on losing and keeping the weight off.

If you’ve found what works for you, keep going. My post is for anyone who isn’t where you’re at with a comfortable and sustainable way to control their own weight.

[–]TheMailmanic4 points5 points  (6 children) | Copy

Keto does work for fat loss but you might want to check your blood lipids if you're eating unlimited saturated and trans fat everyday

[–]noNooodleArms5 points6 points  (2 children) | Copy

blood lipids if you're eating unlimited saturated and trans fat everyday

Blood lipids are fine, and trans fats are horrible and included under "processed foods"

[–]TheMailmanic0 points1 point  (1 child) | Copy

What's your definition of 'fine'?

Trans fats are found in animal products not just processed food

[–]noNooodleArms0 points1 point  (0 children) | Copy

Trans fats are found in animal products not just processed food

Don't really care about the ones in meat.

[–]Rapante0 points1 point  (2 children) | Copy

Saturated fats are totally fine. There is no sound research proving otherwise.

[–]TheMailmanic0 points1 point  (1 child) | Copy

The high quality literature overwhelmingly says otherwise

[–]NikGrd5 points6 points  (2 children) | Copy

High quality post, great job. I actually liked the feeling of hunger when I was dieting. But I got burnt out after the third month, my goal was achieved either way. There is something magical about hunger and I don't think its so scary as most say.

[–]alfred3110 points1 point  (1 child) | Copy

Agree, i liked being hungry, the headache, the satisfaction of achieving something for your higher goal

[–]oilwellpauper0 points1 point  (0 children) | Copy

take some sodium and potassium while you fast and you won't get headaches

[–]Luck-672 points3 points  (0 children) | Copy

Was expecting a link at the end to purchase a fad diet or nutritional book or vid. None to be found so kudos to the poster for this very good info

[–]Andgelyo2 points3 points  (0 children) | Copy

We absolutely need more posts like this. This is gold information and not too many posts are like this on the red pill (check out my post about how diet is arguably equally or more important than lifting). Thank you OP.

[–]oilwellpauper3 points4 points  (0 children) | Copy

nigga just eat less

snake diet

[–]WorkUnderProgress1 point2 points  (4 children) | Copy

Great! Now, how to gain weight?

/s

[–]KneedHelpQuicc[🍰] 1 point2 points  (3 children) | Copy

I mean an extensive guide like this to gain would be exactly what I’m looking for

[–]1kenpachitz[S] 4 points5 points  (1 child) | Copy

If you’re eating all you can and still not gaining weight, then you basically need to do the exact opposite.

Heck, snack on peanuts rather than limit them and you’ll add an easy few hundred calories. Then substitute water for liquid calories like juice and soda. Then eat more fried foods / add more oil.

Boom, an extra 500-1,000 calories without thinking about it.

[–]Endorsed ContributorSKRedPill0 points1 point  (0 children) | Copy

I'll take peanut butter on a bulk phase. That thing has so much fat and my body absorbs it so readily it could turn me obese in a month.

[–]banned_by_cucks1 point2 points  (0 children) | Copy

Maybe I skimmed too fast, just got to make sure your protein intake is where it should be (.8-1 g/pound of body mass per day). Otherwise, good practical advice.

[–]daddyenrique1 point2 points  (1 child) | Copy

One of the best posts I’ve seen in a long time on here! Good shit, OP.

[–]lefty9291 point2 points  (1 child) | Copy

This is a fucking sick write up. I want to save it I case anything happens to the post.

Is there a simple way to save something like this and preserve the formatting, or should I just copy paste to word doc?

Awesome info by the way. Listing all the food, but also giving sources. This is legit better than 95% of dietary articles I read.

[–]1kenpachitz[S] 0 points1 point  (0 children) | Copy

You can either print the page, save as PDF or upload this to the archive.is website.

Happy to hear you found value in this.

[–]guynpdx1 point2 points  (0 children) | Copy

The easiest way for me to lose weight is by doing extended (3-day) fasts, followed by one or two days of regular eating.
Fasting preserves muscle, is extremely safe, and after the first 24 hours of fasting, I'm simply not hungry.

DM me if you need any fasting tips.

[–]ProductivityMonster1 point2 points  (4 children) | Copy

Some finer points about dieting you may not have considered (but really should):

That's an interesting diet, but it's so expensive to follow. Trying to fill up on vegetables and fruit day after day will cost an arm and a leg (at least where I live) and goes bad quite quickly - it's a similar problem to the juicing diet. Also, I found lean protein to be the most helpful in satiating hunger for the fewest calories possible and lowest price, somewhat contradicting your advice.

To be clear I don't disagree that that your diet is possible. I just think it's not the most feasible diet for most people considering the cost and vast changes to eating a shit ton of vegetables (which incidentally will make you shit/fart a lot). I think it would be hard to follow for the long-term for most people and they would gain the weight back very quickly after they reached their goal. Furthermore, eating fewer calories over the long-term has been shown to permanently decrease your metabolism so I wouldn't do it for too long.

[–]1kenpachitz[S] 0 points1 point  (3 children) | Copy

Did you read all the way to the Holy Trinity and Water section?

Oatmeal and popcorn aren’t fresh produce. Soup can keep for a VERY long time and work with basically whatever is in season / cheap. YouTube and Google is your friend. I hope lots of drinkable water isn’t a problem where you are.

You can regain weight on literally any diet once you stop doing it.

If you look for negatives, you’ll find them in everything. Because nothing is perfect. And even if there was a single pill that could solve all your nutrition needs, it’d be expensive and you’ll miss the taste of food.

Do what you can. And if this doesn’t work for you, it’s not the only solution out there. Others have mentioned fasting.

[–]ProductivityMonster0 points1 point  (2 children) | Copy

I don't think it's a particularly feasible diet for most people, no offense. I wouldn't want to eat soup, oatmeal and popcorn all day.

You can regain weight on literally any diet once you stop doing it.

Exactly, which is why this is not a feasible long-term diet. Any sort of drastic diet usually doesn't work long-term.

[–]1kenpachitz[S] 1 point2 points  (1 child) | Copy

IN ADDITION TO WHAT YOU WOULD NORMALLY EAT.

Dear lord, did you even read the post?

[–]StereoFood1 point2 points  (0 children) | Copy

It’s almost as if getting fit requires eating your vegetables 🤔

Good post tho.

[–]Quo2101 point2 points  (0 children) | Copy

You lie.

I’m not some god who can bench press all of New Zealand

You're some god that can bench press these nutritional facts.

Quality content

[–]RompeChocha1 point2 points  (0 children) | Copy

Just get on the Carnivore Diet, and nothing is more Alpha than that.

[–]TigerXtrm0 points1 point  (0 children) | Copy

This is an excellent post with excellent information. Well done and thank you!

[–]FreeRadical50 points1 point  (1 child) | Copy

Dude, thank you for writing this and providing detailed convenient options. I'm in a official paid diet program right now and nothing they're provided so far is even close to as useful as the info you provided here. You are awesome.

[–]1kenpachitz[S] 1 point2 points  (0 children) | Copy

Thank you. Happy to hear it.

[–]ReddiReaders0 points1 point  (0 children) | Copy

Saved, for later. Thank you op.

[–]Jcorb0 points1 point  (1 child) | Copy

Just wanted to say, I *REALLY appreciate you taking the time to type all this out. I've literally printed out this entire post and intend to stick it on my fridge when I get home to keep handy.

[–]1kenpachitz[S] 0 points1 point  (0 children) | Copy

Happy to hear it.

Please let me know how it goes for you a few weeks from now.

[–]brookhavenjaques0 points1 point  (0 children) | Copy

This is a phenomenal post. Thanks for laying it out in such a way that is easy to read and understand.

Edit: Reread & removed question I asked.

[–]INAPICTTAA0 points1 point  (0 children) | Copy

Worth noting is that those "lower calorie" foods are just a larger % of water.

[–]avinagigle0 points1 point  (0 children) | Copy

Very informative and useful Post. Thanks alot.

[–]mesershmit0 points1 point  (0 children) | Copy

This is all true,i am regular gym-goer with low fat,visible abs,dick root and forearms so ripped that you can teach anatomy class on them and i can tell you all i do is,eat 3 moderate meals a day with 2 snacks in between,training and water.

I learned this during my military days,thats their routine since military often requires more physical stress than 45 mins of gym. Do not over eat like a pig,learn to eat in moderation,drink water and proper rest.

[–]Techincept0 points1 point  (0 children) | Copy

This seems obvious, but I’d never really thought about it. Thanks for the post.

[–]therealpkg0 points1 point  (0 children) | Copy

My God! This if useful, factual, and I can't find where you're trying to sell anything. WTF is going on!?

Only thing I'd take any issue with is fasting. I've found it beneficial for a variety of reasons beyond weight loss, but it sure seemed to help with that too.

[–][deleted] 0 points1 point  (0 children) | Copy

Dude, great write-up. I think people underestimate the detrimental effects of being dehydrated.

Once I started hydrating properly, I felt so much better. Seeing people drink a bottle or less of water a day just astonishes me.

[–]VigilantCMDR0 points1 point  (0 children) | Copy

excellent write-up! while CICO works- that hunger feeling can be reduced and make the process 1000x easier.

I always recommend the good old organic broccoli from the store, tastes great and fills you up quick.

plus it has cancer fighting chemicals, so always good stuff!

[–]withouteverything0 points1 point  (0 children) | Copy

This is overkill just do carnivore diet for a bit if you’re looking to lower your body fat

[–]NormalAndy0 points1 point  (0 children) | Copy

Great lists give food for thought. Thanks.

I’m a fiber fan: Tend to chug a few liters of blended salad (carrots and cabbages) twice a day. I often juice the carrots first and store the juice - just blend up the fiber with the cabbage and perhaps a bit of fruit.

At the same time I also cut up carrot sticks and leave them in the fridge if anyone wants a snack.

Apart from that I eat what I like - (which isn’t all that bad truth be told). Has never failed me in over a decade. Never waste any time on the can either and my insides feel great.

[–]1DubbleFUPAwitCheez0 points1 point  (0 children) | Copy

I used to tell people all the time that you will get tired of eating before you eat enough chicken and vegetables to get fat. I'm a big fan of eating only meat and fat along with a multivitamin to cut these days though. Helps circumvent feelings of tiredness in the gym as well.

[–]MarbleWheels0 points1 point  (1 child) | Copy

Very clear, one question: does my stomach measure "fullness" by volume or by weight ?

[–]1kenpachitz[S] 1 point2 points  (0 children) | Copy

Both. Sort of.

Aside from nuts, seeds and dried foods, pretty much everything you eat has A LOT of water. After all, it is a basic requirement of virtually all living things including the ones we eat.

For example, raw meat ranges around 75% water. Can’t find a number for cooked meat but I don’t suspect it loses much before the point it actually tastes dry.

So, a kilogram of meat is 250g or less of dry mass where as a kilogram of watermelon is about 100g of dry mass.

Water has a 1:1 ratio between volume and weight. So, once you’ve chewed it all into mush and it arrives in your stomach, the volume isn’t all that different despite the same weight. Most of it is water and you’ve chewed up and started breaking down the stuff that’s not.

How full you’d feel isn’t about the volume and weight at that point. It’s other factors such as the conversation between your brain and your mouth (textures, flavours, how much chewing, etc.) and the macros of what you’re eating (protein is harder to digest, fats being broken down, etc.)

Regardless of all that, the main point is to have “low calorie stomach fillers” to fill in the hunger of whatever it is you’re eating. If you’re not hungry on whatever you’re eating to create a deficit, this is a solution to a problem you don’t have.

[–]opper-hombre10 points1 point  (2 children) | Copy

I’m 22, 5’10 and 160 lbs. 18% BF. My problem isn’t losing weight, it’s gaining weight (muscle) while losing body fat. I workout almost every day and am most definitely eating at a deficit. I know eating at a deficit is counterproductive to gaining weight, but I don’t want to gain any more body fat than I already have. Advice and recommendations?

[–]1kenpachitz[S] 0 points1 point  (1 child) | Copy

Oh man, prepare yourself because you might get so much confusing advice on this topic.

Some people say you can’t build muscle when losing weight.

Other people say you can build muscle when losing weight.

Others still say you can build muscle when losing weight… if you are obese or are new to lifting.

And others say it completely depends on your genetics.

My advice? Focus on one thing at a time. If you want to burn fat, then maintain the deficit, have lots of protein and keep weight training so you don’t lose muscle.

Once you get to a BF% you’re happy with, then switch gears towards dialing in building muscle. I recommend you try lean bulking for a few months and see how it works before you get into this whole bulk-cut cycle that can fuck your relationship with food. If that doesn’t work, THEN try bulking and cutting.

Above all else, know that this is a long haul journey. All those transformations you see people make? Odds are that it’s not gonna be you.

All the people who tell you they did it in 6 months and so could you? Odds are that it’s not gonna be you.

Do the best you can. And I mean the legit best you can. Then let the chips fall where they may.

You’ll be in the gym for years anyway. Learn to enjoy the process and optimize it in a way that makes that long haul worth it to you.

[–]Endorsed ContributorSKRedPill0 points1 point  (0 children) | Copy

I'd recommend Mike Mathews advice for this. Solid stuff.

[–]yes_kid0 points1 point  (0 children) | Copy

One of the best posts in a while

[–]DieBySword0 points1 point  (0 children) | Copy

Big suprise: You can also b u r n the calories

https://youtu.be/bDjeRqqQu2A

Get up and exercise you lazy fat bastards, no matter if you're fat or not, you should be constantly working to get stronger

[–]morpheuz690 points1 point  (0 children) | Copy

Why can't we give awards to the posts here? Cause of quarantine status? Fuckin weak and lame decision by Reddit execs!

[–]Camjd100 points1 point  (0 children) | Copy

Solid post. Oatmeal with protein powder, a little vanilla oat milk, and some cinnamon is basically a staple meal for me when I don't feel like throwing vegetables in a pan:

Broccoli (cut in fourths), Brussel sprouts (nub removed and then bisected), sweet potatoes ( sliced thin enough to become soft and browned)- cook that at 455 for 15 minutes, then put a handful of spinach and kale over top and cook for another 5. Season with salt and pepper and a tablespoon of olive oil prior to baking. Also, I will often add a can of black beans and garbanzo beans(chickpeas) and bake those as well.

I basically eat this every day.

[–]elgodo70 points1 point  (0 children) | Copy

i used this lockdown wisely in last 100 days i've gone from 98 kg to 82 kg, My height is 5 ft 11 so still got some work to do aiming for 75kg and should have some abs. I have been doing intermittent fasting and no carbs or sugar or processed food. so basically just been eating a lot of meat. i eat roughly 2 meals a day within 6 hours and fast rest of the time. tomorrow will be the end of a 5 day water fast, fasting is great for weight loss and has many other benefits too, if you workout you won't lose lean muscle either.

[–]odaklanan_insan0 points1 point  (0 children) | Copy

Great post. I like how you added sources for the information.

I always thought TRP is kinda sophisticated for the scientific background of all the info being shared here.

Although I agree about the keto-cult expression, putting your body into ketosis can really help getting the energy and shredding all the weights quite a bit smoothly. You just need to add more filters to your nutrition list up there.

[–]LarryP330 points1 point  (0 children) | Copy

For flavoring options for Oatmeal, I’ll put some whipped cream on mine. A serving of whipped cream is 25 calories and has less than a gram of added sugar. Perfect way for me to add a ton of taste without adding a ton of calories.

I also use Swerve Brown Sugar replacement instead of actual brown sugar to add flavor. Makes me shit myself occasionally, but tastes great.

[–]Johnfeb940 points1 point  (0 children) | Copy

Great stuff. Thanks.

I've found great success myself with intermittent fasting and substituting breakfast with coffee. Coffee really curbs your appetite in the morning/early day. Also, for me, I can deal with being hungry in the morning and early day time when my willpower is at it's peak. It's at night time when i'm trying to sleep or I wake up in the middle of the night hungry. Intermittent fasting helps that because instead I eat most of my calories later in the day and don't feel hungry at night.

Mix that with what you have here and you're bound to succeed.

[–]babayega0 points1 point  (1 child) | Copy

Check out the satiety index, the higher the satiety percentage the more full you will feel from eating it: http://ernaehrungsdenkwerkstatt.de/fileadmin/user_upload/EDWText/TextElemente/Ernaehrungswissenschaft/Naehrstoffe/Saettigung_Lebensmittel_Satiety_Index.pdf

[–]1kenpachitz[S] 1 point2 points  (0 children) | Copy

Oh shit. You found the full article!?

I came across this weeks ago but only found the first page. Thanks!

[–]darkstar10310 points1 point  (0 children) | Copy

I think this is an excellent write up, and there is a hell of a lot of good information. I only have one teeny-tiny issue, and I think I can speak for nearly anyone who grew up on the blood-red corn-fed cattle herding grasslands of the central US:

WHERE'S THE BEEF?

Repeat after me, sunshine: "MEAT IS FOOD". Six to nine generations of Americans in the midwest grew up eating a diet primarily consisting of pork chops, chicken breasts, BBQ ribs, and rib-eye steak with healthy portions of potatoes, eggs, bacon, bread and corn. Six to nine generations and only the last three have came anywhere close to a widespread obesity problem.

Where's my meat? You just wrote an entire college term paper telling me to eat my vegetables, and you didn't say a damned thing about my meat? You didn't even talk about fish.

[–]billsmashole0 points1 point  (0 children) | Copy

I'd add to eat chicken breast and high protein foods since protein has fewer calories per gram (4 compared to 9 for fats and carbs). I've never met a food that made me feel as full for as few calories as chicken breasts and sweet potatoes (other than greens).

[–]UppUppU0 points1 point  (0 children) | Copy

Simple answer watch Coach Greg

[–]gimmesumfriedchicken0 points1 point  (0 children) | Copy

Amazing post. I'll be starting a cut at the end of September so will definitely need this!!

[–]Ebrii0 points1 point  (0 children) | Copy

you will be full, but not satiated

[–]DirtyLickins0 points1 point  (0 children) | Copy

These are the kinds posts that I enjoy reading here, rather than women this, women that etc. Thank you.

[–]Pristine-Mechanic0 points1 point  (0 children) | Copy

a lot of this is good information, but hunger and feeling full are not the same thing. hunger is hormonal. feeling full is a volume thing

[–]chancefruit0 points1 point  (0 children) | Copy

Hi OP. This is a great outline for an effective diet. I would only add that a bit of quality fat + lean protein to any of your trinity foods goes a looong way to making your brain/stomach feel satisfied and full. I like your Protein Options for all of them, but regarding the oatmeal, people can look up recipes for savory oatmeal which can make changing it up sometimes more tasty. :)

Similarly, that's my problem with popcorn: I can absentmindedly eat whole bowls of it without realizing it because of its relative lack of protein (and probably water.) Popcorn is therefore strictly in the "snacks" category like anything else, and I only indulge maybe once/twice a week in all snacks during a cut.

The Fruits definitely deserve to be placed behind Vegetables. While fruits are natural and nutritious, I'd recommend limiting fruit servings to 2-3/day because the sugars still do trigger insulin. Moreover, most of them are quite high in fructose which continues to affect the liver's metabolic processes, and perpetuates your palate's sweetness-seeking loop (I definitely have a sweet tooth.)

Finally, I agree with the others that occasional pangs of hunger / intermittent fasting are not necessarily a bad thing. Power through it a bit, confront some unpleasantness. Not only will it get easier over time (due to increase in willpower?), perhaps the body shifts to fat-burning mode more efficiently. One Meal a Day + exercise is my preferred mode, combined with most of the other ideas you outlined here. Yeah, I get a little hungry, and I allow myself to 'cheat' by indulging in some snacks (e.g. chocolate, bread) 1-2x/week--that's my tradeoff. Works really well for me to be able to cut ~2 lbs/week.

[–]lakiproperganda0 points1 point  (0 children) | Copy

Any idea or tips for hardgainer skinny man ?

[–]iceguysfinishlast0 points1 point  (0 children) | Copy

Thanks a bunch man, weight loss has been a successful but tough journey. The next time around this is gonna be a lot easier, my doctor gave me the same advice but internet geniuses made me deny it.

Good on you for taking your time to help other, that’s why I love this sub.

[–]Oscar_Cc0 points1 point  (0 children) | Copy

Many thanks for the effort of writing this, man! Greatly appreciated!

[–]HornedBul0 points1 point  (0 children) | Copy

Very good guide. I would suggest adding plain low-fat greek yogurt as an option for salad dressing. flavor it with some herbs to your liking and slap that bad boy on the salad.

[–]aGodofmyownmaking0 points1 point  (0 children) | Copy

I'm sure this works for a lot of people but pretty much all the foods you mentioned besides the almonds leave me hungry again within 2 hours. Half a pack of bacon can satiate me from breakfast until a late dinner. I find keto so effective for exactly the reasons you outlined about feeling full, but all the things you mentioned (especially the fruits holy crap) seem to get digested so quickly whereas fats and proteins take a long-ass time before I hunger again.

[–]Kurokaffe0 points1 point  (0 children) | Copy

Legit tips man (even if a bit exaggerated at times, I understand you’re trying to drive home a point).

The diet that has always worked for me when I want to get really lean is “only eat what you cook”. Protein shakes and stuff are fine if used intelligently. But if you’re cooking protein&vegetable dense meals and eating those almost every meal you will 100% shed the fat no matter how much you eat given you are active enough. And you will be able to eat to satiety each meal, and not get really hungry after.

Sugar cravings tend to disappear for me when I don’t touch it. The biggest problem is satiety, which is why veggies + protein dense meals are key.

[–]MaximumProfessor10 points1 point  (0 children) | Copy

This is one of the best diet info post I have seen.

[–]SteroidsFreak0 points1 point  (0 children) | Copy

This is good info but you never seem to mention about metabolism, portion sizes, what your long term goals. This is a good beginners guide but definitely not something everyone should follow

[–]KilltheNihilists0 points1 point  (0 children) | Copy

People struggling to lose weight have poor discipline. You can do a caloric deficit, fast and do cardio, It will always be a pain in the ass but if you are motivated there is nothing stopping you.

[–]Finexis0 points1 point  (0 children) | Copy

This is dangerous advice concerning drinking more water. Don't drink more than 4-5L per day

Especially if you don't consume electrolytes you can get hyponatremia and cerebral edema which can result in death

[–]__fivedemands__0 points1 point  (0 children) | Copy

Sounded like a lot of bro sciences, but it is damn real holy shit https://www.sciencedirect.com/science/article/abs/pii/S0749379704001503

[–]Astralahara0 points1 point  (1 child) | Copy

This is incredible. I'm so angry nobody told me about the oatmeal thing before. I literally ran to Target, got an electric kettle, got oatmeal, bananas, and protein powder the DAY I read this (after googling about oatmeal calories).

Every single day for the past three days I've been able to keep it under 1200 calories and not be hungry. I had to struggle to go under 1700 calories before. But now, not only was I not hungry, I was like "Ugh, I can't eat another bite." On 1200 calories! And it's delicious! This is going to be a game changer for me. Cutting has always been my biggest struggle. Thank you, thank you, thank you.

[–]1kenpachitz[S] 0 points1 point  (0 children) | Copy

Thank you for sharing this.

No, really. Thank you for not only reading this post, but acting on it for a couple of days, seeing results and coming back to make a comment!

Please leave this comment here (I know some people delete comments every few weeks) for anybody else who comes across this post in the future.

All the best on your weight loss journey!

[–]cuztrp0 points1 point  (0 children) | Copy

Hey you're raising some very interesting points here but I'm afraid I'm going to have to disagree with some of the stuff that you're saying.

Hunger is a habit. If you eat in a certain part of the day then you'll get hungry at that part of the day because you conditioned your body to expect food at that time, I'm sure you know this.

The part I disagree with is eating food high in fiber and water to add volume to your food and keep the calories to a minimum. On the surface it looks like the perfect method to lose weight but unfortunately, I don't think it'll work. You'll get hungry sooner or later and in my experience, I get hungry on the foods you listed faster than foods that are high on fats. I come from a keto background and we both know that fats take longer time to be digested hence keeping you satiated for a longer time, because 1 molecule of fats has many layers to it and it takes the stomach longer time and more efforts to penetrate through these layers and extract the fat within. And therefore, as you mentioned, food will stay in your stomach and you won't feel hungry.

In contrast to foods high in fibers, glucose is extracted much faster and is absorbed by the body on a faster rate because it is the main source of fuel for the body because of the insulin spikes that you get when eat carbs. Additionally, faster is absorbed faster than carbs themselves, it ends up in the kidneys most of the time and once your body gets its daily dose of water, it'll piss the rest so I don't think water will help with making you satiated longer.

Not to demonize carbs or whatever, been off keto for a long time, my food now is a combination of the stuff you mentioned and a lot of meat and protein, but the best way to fight hunger is to eat a good size of fats with a deficit and get used to it and then you won't feel hungry at all. Eventually the keto bodies will kick in and you'll start feeling even better.

Now, you couple this with the knowledge on ghrelin and how hunger comes to be, you can effectively condition your body to eat in certain times of the day and ditch eating excessively, and stay more satiated and healthier all day long! Been there, done that, and got the T-shirt.

[–]StarchRunner0 points1 point  (0 children) | Copy

Congrats on getting a diet thing upvoted on TRP that's not yet another keto reiteration. I love this joint other than when the subject of food comes up. Also followed Jeff Novick a long time although I have no clue who this Greg Doucette guy is.

Two quick nitpicks. That one table on calorie density with kg and lbs, you end up just doubling the lb quantities for kg. But kg is roughly 2.2lb, or double that lb value and then add 10%. For example, oil is over 8,800 calories a kg, not just 8,000.

Second, I wouldn't suggest 3 parts oil 1 part vinegar dressing on a salad, actually just give that olive oil to a friend if you're trying to lose weight. Make them fat and learn to waterfry. I lived through the salad craze of the 90s to early 00s, they even had restaurants centered around it here. Middle class landwhales all going into these places, eating huge salads and thinking they're doing their body good. But it was 80 calories of vegetables, and 1120 calories of oil/mayo dressing, croutons (deep fried btw), shredded cheese, crisps and whatever else made them want to cram a single brocolli twig down their gullet with glee.

Some vinegar (white, balsamic, doesn't matter) and water. Sweeten with a little sugar, honey, maple syrup. The water helps because in the meantime people spin dry the greens so much, they add extra dressing to compensae.

The salad is the time to have some whole nuts or seeds. Even if they're the same calories on paper, the fiber is more satiating, and it's been long shown people extract less calories from whole versions of food rather than stuff that's been pre-broken down. Like corn kernels surviving your digestive tract but a corn chip never making it through.

If you look up wfpb dressings, there's a lot more ideas. I could go on all day how shitty isolated and processed oil is. But oil is a major factor in America's obesity crisis.

[–]knightsolaire20 points1 point  (0 children) | Copy

This is literally the secret to fat loss it is so simple and you explained it very well!

[–]saiyantmr0 points1 point  (0 children) | Copy

Keep your stomach full with foods low in calories.

Being hungry feels like hell and you won’t make it like that on the long run.

Keep track of your calories. Sum them up so at the end of the week you’re in a deficit of 7000 calories=1 kg of fat=> 1000 calories deficit/day. Then adjust. For every weight you’ll need a different calorie intake.

How you do that? Use a TDEE calculator and you’ll find your maintanance calories intake then subtract 1000.

Try doing 20-60 mins of cardio everyday. It helps a lot.

[–][deleted]  (1 child) | Copy

[deleted]

[–]1RevolutionaryPea70 points1 point  (0 children) | Copy

I've been ripped for my whole life and there's one thing that everyone seems to miss. Hunger is normal. Hunger is good for men. Hunger drives men. A full stomach makes you lazy and complacent. It keeps men "happy" and happy men just let the world go to shit. Just look at what's happening right now. Men have checked out because there's nothing to work for any more and the world is falling apart.

So fuck the idea of doing anything without being hungry. You should get hungry every single day. Never, ever forget what it feels like. Fat people eat the moment they feel hunger. Just watch them. It's pathetic. Don't be like that.

If you want to be a top bodybuilder then you will need to strictly control your diet. But very few people want this. It won't improve your game in the slightest. And fewer people still will be able to stick it out long term.

What you really want to do is just be a regular strong guy with low body fat. You also want to be socially compatible with other people. The easy way to do this is simple: eat one or two meals per day. I recommend one meal, but two if much easier, mainly for the social aspect. You should be cooking for yourself 90% of the time. Eat good, balanced meals. No stupid shit like low carb etc. Just eat normal stuff. Do not ever snack between meals. If you get hungry stop being a fucking pussy and wait until your next meal. You need to harden the fuck up.

This is every day for the rest of your life. It's easy after a while. A man should never be at risk of getting fat. If you are then fix your lifestyle now.

[–]brasilgringo-1 points0 points  (0 children) | Copy

High level TLDR would be (if I'm not mistaken):

1) Eat fewer calories than you burn, ideally 500 fewer if you're trying to lose weight at a reasonable pace.

2) Drink water (a lot) to fill your belly so you don't feel hungry.

3) Eat/snack on high-water veggies to help you not feel hungry. I eat a ton of celery.

Doing the above, and also moving towards a Keto diet, I lost 20 kg in a year - but honestly about 15kg of that happened in 6 months. That's what, 30+ pounds? While building muscle. All doing cardio / lifting 3x week (recently up to 4x).

It's not that hard. You just have to count calories (apps help).



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